Garlic chickpeas with cumin-fried fish
If you’re looking for new healthy dinner recipes, why not try out some fish meals? Fish is a great alternative to meat and provides many of the essential nutrients, including vitamins, minerals and protein, you need to keep healthy.
What’s more, fish is a rich source of omega-3 fatty acids, and it’s hard to know where to start when describing the many benefits of these nutrients.
Studies have shown that when consumed regularly, omega-3 fatty acids reduce your risk of heart disease, help relieve the symptoms of rheumatoid arthritis, reduce inflammation and protect against mental decline related to ageing.
We’ve suggested white fish in this recipe, but you can try any variety of fish you have available.
While white fish like halibut still has generous amounts of omega-3 fatty acids, the fatty species will have the highest levels. These include salmon, tuna, mackerel and trout.
You’ll also benefit from vitamin D, essential for strong bones and a healthy immune system.
Aim for one or two servings of these types of fish a week to get plenty of health-enhancing omega-3.
By the way, it’s worth knowing that some species of fish contain high levels of harmful mercury, so you might want to avoid these. They include tilefish, king mackerel, swordfish and shark.
The other main ingredient in this recipe, chickpeas, are considered a superfood thanks to their impressive nutrition profile.
They’re packed with protein, vitamins B6 and B9 and a range of minerals too. Chickpeas are particularly high in manganese, which helps improve blood flow through the body, and copper, important for many functions, including keeping your bones, nerves and immune system healthy.
And because they are packed with fibre, chickpeas support your digestive health and help stimulate the healthy bacteria in your gut.
Ingredients
- 3 tablespoons Olive oil
- 3 Leeks (Shredded)
- 1 Shredded lemon zest
- 3 Cloves garlic (Sliced)
- 2 x 400 gms Chickpeas tin (Drained and rinsed)
- 1/4 cup Chopped flat-leaf parsley
Cumin-fried fish
- Red curry paste
- 1 tablespoon Butter
- 1 tablespoon Olive oil
- 1 tablespoon Cumin ground
- 1 Small Red chilli (Seeded and chopped)
- 4 x 200 gms Firm white-fleshed fish (Cut into pieces)
Instructions
- Heat a frying pan over medium heat. Cook the oil, leeks and lemon zest, stirring occasionally, for 8 minutes or until the leeks are golden and a little crisp. Add the garlic and cook for 1 minute. Add the chickpeas and cook for 5 minutes or until heated through. Stir through the parsley.
- To cook the fish, heat a frying pan over medium heat. Add the butter, Olive oil, cumin and chilli and cook for 3 minutes. Add the fish to the pan and cook for 2-3 minutes on each side or until just cooked through.
- Place the chickpeas on serving plates, place the fish on the side and serve with a lime wedge.
Notes
Serves 4.
For more fish meal ideas…
One of the many things we love about fish is that it’s so quick and easy to cook. So here are some more simple healthy recipes for you to try:
- Place your chosen fish in kitchen foil, squeezing over lemon juice, olive oil, a couple of cloves of chopped garlic and some chopped herbs. Wrap up the foil parcel and bake in a pre-heated oven at 200°C for around 15-20 minutes or until the fish flakes readily. Serve with steamed veggies and rice.
- For a Mexican-inspired recipe, top fish fillets with salsa, shredded cheese and crushed nachos. Bake in a pre-heated oven at 200°C for 15 minutes and serve topped with sour cream and sliced avocado.
- Make a simple fish chowder by browning 1 chopped onion in butter (or olive oil for a healthier option) and adding 3 potatoes and 950 ml water, simmering until the potatoes are tender. Next, add two 400g cans of creamed corn, 1.2 litres of milk and 1 kg of cubed white fish. Heat gently until the fish is cooked through – around 15 minutes.
Ingredients
- 3 tablespoons Olive oil
- 3 Leeks (Shredded)
- 1 Shredded lemon zest
- 3 Cloves garlic (Sliced)
- 2 x 400 gms Chickpeas tin (Drained and rinsed)
- 1/4 cup Chopped flat-leaf parsley
Cumin-fried fish
- Red curry paste
- 1 tablespoon Butter
- 1 tablespoon Olive oil
- 1 tablespoon Cumin ground
- 1 Small Red chilli (Seeded and chopped)
- 4 x 200 gms Firm white-fleshed fish (Cut into pieces)
Instructions
- Heat a frying pan over medium heat. Cook the oil, leeks and lemon zest, stirring occasionally, for 8 minutes or until the leeks are golden and a little crisp. Add the garlic and cook for 1 minute. Add the chickpeas and cook for 5 minutes or until heated through. Stir through the parsley.
- To cook the fish, heat a frying pan over medium heat. Add the butter, Olive oil, cumin and chilli and cook for 3 minutes. Add the fish to the pan and cook for 2-3 minutes on each side or until just cooked through.
- Place the chickpeas on serving plates, place the fish on the side and serve with a lime wedge.
Notes
Serves 4.
The fresh, easy and local way to get your groceries
If you enjoyed learning about fish, keep reading our blog for more healthy dinner recipes.
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